Short+Bench Press; 1/16/17-1/22/17

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Deadlift Below Knee Hold

10 Sec. Handstand Hold

5 Deadlifts

5 Handstand Push-ups

Round 1 = 135/95; Round 2 = 185/125; Round 3 = 225/155

Short Conditioning

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Bench Press Interval

8 Min EMOM

5 Bench Presses @ 65%

Accessory/Cool Down

10 Min EMOM

Odd: 3 Snatch Balances @ 60% 1 RM

Even: 3-5 Reps in Butterfly Pull-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching